Remove tension from your back muscles with diagonal prone lifts
Aim: To connect with the musculature of the back of the body
Benefits: Remove tension from the spinal, neck and buttock muscles.
How to do it:
Starting position: Glue the back of the hand to the cheek, check you are lying face down with one arm relaxed down by your side.
Movement: Simultaneously lift the head, hand, elbow and leg slowly and gently, raise to a comfortable height, then slowly and carefully lower back to the mat. Repeat 3 times.
Repeat sequence on the other side.
Sequence tips: Try this sequence to enhance your learning experience and deeper connection with your neck and back.
- Arm movement only x 3
- Then the leg movement only x 3
- Then put it altogether x 3
Finish off in the child’s pose for 5 minutes to re-balance and relax.
*Watchpoint , check the head position, if the neck is too tight place, change the starting position and place the forehead on top of the back of the hand instead.
More sequences coming in next month’s newsletter. To sign up for the latest courses, workshops and classes click here
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Upper body position
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Starting position
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Do this in micro slow motion
manage muscular pain workshop, Soul Somatics
Lift to a comfortable height, hold for a couple of seconds
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Lowering slowly back to the mat.
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Back down to earth and ready to repeat
mara blackburn Soul Somatics
After the completion of the sequence on both sides, move into Child Pose for rest and rehabilitation, for 5 mins.
